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Are you getting enough fibre in your diet?

Fibre plays a crucial role in a healthy, balanced diet. Find out how much you need.

22 February 2017
By Meg de Jong

Fibre, also commonly known as roughage, is a complex carbohydrate. Unlike other carbohydrates, fibre can’t be digested by our bodies, so it passes through our digestive system, helping remove potentially harmful waste.

Clicks spoke to registered dietician Deidre Lindeque to learn more about this important dietary element. Find below her invaluable insight and advice.

Why is fibre so important in your daily diet?

A lack of fibre leads to poor digestive health, but it has also been associated with serious conditions including coronary heart disease, diabetes, colorectal cancer, irritable bowel syndrome (IBS), hernias and other gastrointestinal tract diseases.

“Fibre’s water-binding properties contribute weight, bulk, softness and ease of peristaltic movements (the contraction and relaxation of the muscles of the digestive tract to move the food through the digestive system),” explains Lindeque. “Fibre can improve digestion by speeding up the passage of food through the digestive system.”

What kinds of fibres are there, and where are they found?

Fibre is only found in foods that come from plants. “It’s defined as the non-digestible remnants of plant origin; cellulose is the most abundant form,” says Lindeque. 

Fibre can be broken down into the following types:

  1. Gel fibre, or water-soluble fibre, dissolves in the water in your digestive system and acts as a ‘softener’. If you have constipation, gradually increasing sources of this fibre can help soften your stools and make them easier to pass. “This fibre can also help to reduce blood cholesterol levels and slow down the glucose/sugar entry into the bloodstream. It can be found in fruit like apples, bananas, and oranges, as well as root vegetables like carrots and grains including barley, oats and rye,” says Lindeque.
  2. Sponge fibre, or water-insoluble fibre, doesn’t dissolve in water. It passes through your gut without breaking down and helps other foods move through your digestive system easier. “Acting as ‘Nature’s pot scourer’, sponge fibre will keep your bowel movements regular, prevent digestive problems and protect against cancer. You can find it in foods like wholewheat cereals, brown rice, wild rice, nuts and seeds,” says Lindeque.

How much fibre should you be getting every day?

Follow these guidelines:

  • Toddlers (1-3 years old) should get 15-20 grams of fibre each day
  • Kids (4-8 years old) should get 20- 25 grams a day
  • Adult females should get 25 grams per day
  • Adult males should get 30 grams per day.

Take note that if you need to increase your fibre intake, it’s vital that you do so gradually. If you suddenly increase it too quickly, it may produce flatulence and leave you feeling bloated and with stomach cramps. Also be sure to drink plenty of water every day to aid digestion.

Can eating enough fibre aid weight loss?

Fibre has no magical fat-burning properties – it simply helps you feel full without adding a lot of extra kilojoules to your diet, explains Lindeque.

“Fibre also helps to lower the glycaemic index of foods which results in a more gentle fluctuation in blood sugar levels, aiding weight management by reducing the frequency of blood sugar dips which frequently result in poor food and snack choices,” she adds.

Shop now at Clicks.co.za for digestive health aids

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IMAGE CREDIT: 123rf.com